Wellness Works!

The Best Guacamole on Earth!

Alright, maybe the title of this blog post is a bit extreme, but I recently found this recipe online, care of Alton Brown - commentator on Iron Chef America and host of The Next Iron Chef - he's a culinary guru extraordinaire and I have to say, I think I saw the Gates of Heaven when I made it and had my first bite!

In fact, I ate it for a whole meal the next day - yes, dinner was guacamole and baked tortilla chips! I had to share this with you - the avocado (as you have read from my previous posts!) are loaded with good-for-you fats and is a delicious, satisfying way to up your vegetable intake for the day!

Here it is! (btw, the recipe calls for 3 avocados but I only had 2 - I modified the other proportions roughly and it was just as delicious!)

Ingredients

• 3 Haas avocados, halved, seeded and peeled
• 1 lime, juiced
• 1/2 teaspoon kosher salt
• 1/2 teaspoon ground cumin
• 1/2 teaspoon cayenne
• 1/2 medium onion, diced
• 2 Roma tomatoes, seeded and diced
• 1 tablespoon chopped cilantro
• 1 clove garlic, minced

Directions

In a large bowl place the scooped avocado pulp and lime juice, toss to coat. Drain, and reserve the lime juice, after all of the avocados have been coated. Using a potato masher add the salt, cumin, and cayenne and mash. Then, fold in the onions, tomatoes, cilantro, and garlic. Add 1 tablespoon of the reserved lime juice. Let sit at room temperature for 1 hour and then serve.

(recipe courtesy of foodnetwork.com)

Try it! Love it! Thank me later :)

Yours in Healthy Eating,

Dr. Shamira

www.artofwellness.ca

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Are you the Turtle or the Hare?

Is it me, or is time speeding up?? Doesn't it seem like no matter how much you get done, there just isn't enough time in the day? We've become masters of multi-tasking, technological beings just scurrying around trying to get it all done... but to what end? I don't know about you, but sometimes it all just seems a little crazy. And believe me, it has nothing to do with your life and obligations, its in our DNA it seems - because even here in NYC - with no 'responsibilities' as such - I am still frantically running around. Really, its true. And that really made me wonder - what on earth is going on with us? Of course, I do my best to be present, aware and mindful - we all get caught up in the rat race and running around. 

But today I stumbled upon an article that really made me stop and think. Reading it moved me to re-evaluate how I sometimes live my life. So I wanted to share it with you. 

Taking the time to slow down - being mindful, less multi-tasking and doubling the time we dedicate to certain tasks are some of the examples in this wonderful read. I hope you will find this piece interesting, thought-provoking and wellness-inspiring!

Here it is the link: (and by the way, a wonderful website with great reads!)

http://tinybuddha.com/blog/how-to-reduce-stress-by-doing-less-and-doing-it-slowly/

Here's to slowing down!

Dr. Shamira

www.artofwellness.ca

www.facebook.com/artofwellness

www.twitter.com/DrShamira

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A Creamy Salad Dressing that's Oil-free!

With all my spare time here in NYC, I've gone back to school. Food school that is! I am a regular student at the Whole Foods in my neighbourhood and have learned some fabulous, healthy tricks and tips along the way!

Today I want to share an incredible creamy salad dressing that is healthy, full of good-fats, nutrients and flavour - but sans oil! This is a big feat for a salad dressing - as most dressings (or vinaigrettes) are a combination of vinegar and oil. Even the store bought bottles usually have some sort of oil in them.

If you are going to make a home-made dressing (which I encourage you to do!) here is a wonderful, quick and easy one that is nothing short of DELICIOUS! The cashews give it the creamy texture that will rival any cream or oil dressing! Here is the recipe for the salad as well as the dressing:

Chicken and Grape Salad with Cashew Tarragon Dressing 

(serves 4)

Ingredients

3/4 pound boneless, skinless chicken breast 
1/3 cup raw unsalted cashews 
6 tablespoons unsweetened white grape juice 
2 teaspoons reduced-sodium tamari 
1/2 shallot, chopped 
1 1/2 tablespoons chopped fresh tarragon or chives 
1 head Boston lettuce, leaves torn 
1 head radicchio, chopped 
1/4 red onion, thinly sliced 
1 1/2 cups green grapes, halved

Method

Put chicken in a small saucepan and cover with cold water. Bring to a boil, lower heat and simmer until the chicken is just cooked through, 15 to 20 minutes. Drain (reserve the cooking liquid for another use if you like) and cool. 

In a blender, combine cashews, grape juice, tamari and shallot and blend until smooth. Transfer to a small bowl and stir in tarragon. In a large bowl, combine lettuce, radicchio and onion and toss with about 2/3 of the dressing. Mound the mixture on a platter and top with the grapes. Dice the chicken, sprinkle it over the salad, and drizzle with the remaining dressing.

Nutrition

Per serving: 230 calories (70 from fat), 7g total fat, 1.5g saturated fat, 45mg cholesterol, 230mg sodium, 22g total carbohydrate (2g dietary fiber, 14g sugar), 22g protein

Happy, Healthy Eating!

Dr. Shamira

 

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